Last updated on May 28, 2025
A strong core is about more than just aesthetics. It’s the foundation for posture, movement, and stability. Plus, it plays a crucial role in everything from balance and breathing to lifting and long-distance running. Strengthening your abdominal muscles can help reduce back pain, prevent injuries, and even improve athletic performance. Yet with so many ab exercises circulating online, it’s easy to feel overwhelmed. Which ones actually work? Which are safe and accessible? And how do you build a routine that delivers results without requiring endless crunches?
In this guide, we’ll explore science-backed, trainer-approved exercises that target the core from multiple angles—whether you’re training at home, in the gym, or with minimal equipment. Ready to feel stronger from the inside out? Let’s dive in.
1. Bird Dog (Opposite Arm and Leg Raise)
This movement is a staple in core stabilization programs and is excellent for warming up or activating the deep core muscles like the transverse abdominis and multifidus. It improves neuromuscular coordination, stability, and balance. To do it: Start on all fours with your hands under shoulders and knees under hips. Engage your core, then extend your right arm and left leg until both are parallel to the floor. Hold for a few seconds, return to center, then repeat on the opposite side. Aim for 2–3 sets of 8–12 slow, controlled reps per side.
2. Squat Thrust with Twist
Adding a twist to your squat thrust engages the obliques in addition to your glutes, quads, and core stabilizers. It mimics rotational movements used in everyday life and sports, making it a functional and dynamic core exercise. Start with feet hip-width apart, arms at shoulder height. Lower into a squat while twisting your torso to one side. Return to standing and alternate sides. Perform 2–3 sets of 10–12 reps per side.
3. Ballet Twist
The ballet twist blends flexibility and control, emphasizing the obliques while engaging the entire abdominal wall. It’s great for improving posture, balance, and rotational strength. Sit tall with legs extended and lean back slightly. Lift arms overhead and slowly twist to one side, placing one hand on the floor. Return to center and alternate sides. Repeat for 6–8 reps each side.
4. Single-Leg Stretch
Borrowed from Pilates, this move targets the rectus abdominis and strengthens the hip flexors and deep core muscles. It also improves coordination and breath control. Lie on your back, knees bent. Lift your head, neck, and shoulders. Extend one leg and pull the other toward your chest, switching legs in a controlled, rhythmic motion. Perform 10–12 reps per leg.
5. Hanging Leg or Knee Raise
Hanging leg raises are an amazing exercise to develop lower abdominal strength and control. Start with bent knee raises using a Roman chair or hang from a pull-up bar for advanced variations. Raise legs to hip level or higher without swinging. Perform 3 sets of 10–15 reps.
6. Plank Variations
Planks are a gold-standard isometric hold that activates the entire core, shoulders, and glutes. They’re especially effective for those looking to improve functional strength and spinal health. Start with basic forearm or high planks. Advance with side planks or dynamic versions like shoulder taps. Hold for 30–60 seconds for 3 rounds.
7. Prioritize Nutrition and Recovery for Optimal Core Results
It’s often said that “abs are made in the kitchen”—and there’s truth to that. Even the most effective ab exercises won’t deliver visible definition if they’re not supported by sound nutrition and adequate recovery. That’s because body fat percentage plays a significant role in how pronounced your abdominal muscles appear.
Start by focusing on a balanced, nutrient-dense eating pattern rather than restrictive dieting. Emphasize whole foods like leafy greens, lean proteins, healthy fats (such as those from nuts, seeds, and avocado), and fiber-rich carbohydrates like quinoa, oats, and sweet potatoes. These foods fuel your workouts, support muscle repair, and help regulate hormones related to appetite and fat storage. A well-rounded nutrition strategy can also reduce inflammation and improve digestion—two factors that directly influence how you feel and perform in your workouts.
Hydration is another key player. Dehydration can impair performance, reduce mental clarity, and even increase bloating. Aim for water as your primary beverage and adjust your intake based on activity level, climate, and individual needs.
Equally important is recovery. Your core, like any other muscle group, needs time to repair and grow stronger after intense use. Overtraining without rest can lead to fatigue, plateaus, or even injury. Incorporate at least one to two rest days per week and ensure you’re getting high-quality sleep—7 to 9 hours nightly—for optimal hormonal balance, muscle regeneration, and metabolic health.
If you’re a trainer working with clients on total-body transformations, understanding how to integrate exercise programming with recovery principles and nutritional education is essential. AFPA’s continuing education courses offers advanced strategies to help you guide clients holistically—bridging the gap between movement, rest, and sustainable change.
Build a Smarter Core Routine with Fitness and Lifestyle
Core strength is foundational to movement and health. Whether you’re looking to improve athletic performance, reduce pain, or build aesthetic abs, these exercises offer a well-rounded path forward. Incorporate 2–3 core exercises into your training program 3–4 times per week, alternating between stability, strength, and dynamic movements. As you grow in your personal fitness journey—or consider helping others grow in theirs—explore the science and strategies that back up these moves in AFPA’s Personal Trainer Certification. This 100% online course taught by 15 expert trainers and exercise physiologists includes everything you need to know to build a thriving business helping clients get stronger and reach their goals.
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